Chicken Quiche

Here is another delicious bone building recipe that I recommend to all Osteoporosis sufferers.

1 cup chopped cooked chicken breast (skinned before cooking and cooked without salt) 1 (10-ounce) package frozen chopped broccoli, thawedButter-flavored vegetable cooking spray1 cup nonfat ricotta cheese1/2 cup plain nonfat yogurt1/2 cup fat-free egg substitute1/3 cup grated Parmesan cheese1/4 cup whole wheat flour1/2 teaspoon baking powder1/2 teaspoon dry mustard1/4 teaspoon salt1/8 teaspoon ground red pepper
Combine chicken and broccoli; place in a 9-inch pie-plate coated with cooking spray. Combine ricotta cheese and remaining 8 ingredients in container of an electric blender. Cover and process until smooth, stopping once to scrape down sides. Pour cheese mixture over chicken mixture in pie-plate. Bake at 350o for 40 to 45 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before slicing into wedges. Yield: 6 servings
Per serving:
Calories
148
Protein (gr)
19
Carbohydrate (gr)
11
Fiber (gr)
2
Fat (gr)
3
Saturated fat (gr)
2
Cholesterol (mg)
23
Sodium (mg)
348
250 milligrams of calcium